Vitamin C is a water-soluble antioxidant your body cannot store for long, so a regular intake matters. The foods below are ordered by vitamin C per 100g, and several easily cover the reference value in a normal serving.
Mango — the top-ranked source
| Total Fat | 0.68 g |
|---|---|
| Saturated Fat | 0.092 g |
| Sodium | 0 mg |
| Potassium | 204 mg |
| Total Carbohydrate | 17.4 g |
| Dietary Fiber | 1.29 g |
| Total Sugars | 13.7 g |
| Protein | 0.69 g |
If you want a practical starting point for eating more Vitamin C, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Vitamin C amount per 100g mg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Vitamin C compound page to understand absorption, forms and interactions.
Top 15 Vitamin C foods
- Mango — 168.1 mg per 100g (187% DV). Vitamin C, vitamin A (beta-carotene), folate
- Chilli Pepper — 143.7 mg per 100g (160% DV). Vitamin C (exceptionally high), capsaicin, vitamin A
- Brussels Sprouts — 142.9 mg per 100g (159% DV). Vitamin K, vitamin C, folate
- Red Bell Pepper — 141.7 mg per 100g (157% DV). Vitamin C, vitamin A, vitamin B6
- Kale — 93.4 mg per 100g (104% DV). Vitamin K, vitamin A, vitamin C
- Broccoli — 89.2 mg per 100g (99% DV). Vitamin C, vitamin K, folate
- Kiwifruit — 74.7 mg per 100g (83% DV). Vitamin C, vitamin K, actinidin enzyme
- Cauliflower — 67.1 mg per 100g (75% DV). Vitamin C, vitamin K, folate
- Strawberries — 59.6 mg per 100g (66% DV). Vitamin C, manganese, folate
- Pineapple — 58.6 mg per 100g (65% DV). Vitamin C, manganese, bromelain
- Orange — 53.2 mg per 100g (59% DV). Vitamin C, folate, thiamine
- Cabbage — 40.3 mg per 100g (45% DV). Vitamin C, vitamin K, folate
- Green Peas — 40.0 mg per 100g (44% DV). Vitamin K, folate, vitamin C
- Grapefruit — 37.0 mg per 100g (41% DV). Vitamin C, vitamin A, lycopene
- Spinach — 28.1 mg per 100g (31% DV). Vitamin K, folate, iron
How to actually eat more Vitamin C
A handful of additions usually move the needle more than a full diet reset. Vitamin C is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Immune Support hub and the Vitamin C compound page.
Common questions
How much Vitamin C do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Vitamin C effectively. Supplements are useful for filling confirmed gaps.